Marg's Fitness - PT/Pilates/EP

3 Variations of a Flat-Back Glute Bridge In this video, I’m showing three ways to perform a flat-back glute bridge with control and intention. 1. Basic Bridge – Focus on engaging your core and glutes as you lift and lower. 2. Bridge on Heels – Notice where you feel this variation most. I find it increases glute activation. 3. Hamstring Step Out and In – A small but effective variation to bring the hamstrings into play. Aim for 6 reps of 2–3 sets of your chosen variation. Keeping the reps low helps you stay focused on technique rather than using momentum to power through the movement. Move slowly, stay controlled, and pay attention to muscle engagement for the best results. #essa #over40fitness #exercisephysiology #running #corestrength #strengthtraining

Periodisation is the foundation of smart, sustainable training.
It’s not about pushing hard every single week. Structured offloading — within your week, at the end of a training block, and after a full cycle — is essential for real progress.
Here’s why deloading matters:
Prevents overtraining
Supports proper recovery
Reduces the risk of injury
Allows your body to actually adapt to the work you’ve done
You don’t grow from training alone. You grow when the body has time to absorb and adapt to that training.
If your program doesn’t account for this, you’re leaving progress on the table — or worse, setting yourself up for setbacks.
Need help building a properly periodised plan?
Reach out — I’m here to guide you. DM or contact me on 0404 011 681.

PILLAR ONE - FUNCTIONAL MOBILITY. This is your foundation. Whether you're brand new to training or pushing through a high-level program, functional mobility is what keeps your body moving well, injury-free, and performing at its best.
It’s not just about flexibility — it’s about efficient, pain-free movement that supports longevity in your training. If you're hitting a wall, feeling those little niggles, or breaking down at a certain point in your program… chances are, your movement patterns need attention.
Want more tips or drills to improve your functional mobility? Drop a comment or shoot me a DM — I would love to help you move better ❤️

Hi! Come and get to know a bit about me! I’m a proud mum of two healthy, active kids and an Exercise Physiologist with an extensive background in health, fitness, and human movement. With years of experience in the industry, I’ve worked across a range of settings — from clinical rehabilitation to performance training — helping people move better, feel stronger, and live healthier lives.
I’m passionate about running, functional movement, and the science behind how our bodies work. I truly believe that movement is medicine, and I’m committed to empowering others through evidence-based exercise.
If you're interested in learning more about my journey, approach, and how I can support your health goals, read more here 👉 https://www.margaretplag.com.au

It’s that time of the year 💙. Today’s swim was tough but I always feel great after it. My type of cold water therapy!